noodle arms

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gorJESS57
gorJESS57 Posts: 102 Member
in Fitness and Exercise
I always struggle with finding effective free weight tricep and bicep workouts. Any advice friends?!

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  • alyhuggan
    alyhuggan Posts: 717 Member
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    Most of these can be done with both barbells or dumbbells

    Bicep:

    Bicep curls
    Concentration curls
    Arnold Curls
    Reverse grip curls
    Preacher curls

    Tricep:

    French press
    Skullcrushers
    Overhead one hand tricep extensions
    Close grip bench press
    Kickbacks
  • lishie_rebooted
    lishie_rebooted Posts: 2,973 Member
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    alyhuggan wrote: »
    Most of these can be done with both barbells or dumbbells

    Bicep:

    Bicep curls
    Concentration curls
    Arnold Curls
    Reverse grip curls
    Preacher curls

    Tricep:

    French press
    Skullcrushers
    Overhead one hand tricep extensions
    Close grip bench press
    Kickbacks

    Adding
    Biceps:
    Incline hammer curls
    21s

    Triceps:
    Cable push down

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